keto baked chicken wings

For me, wings are the quintessential American food. Not cheeseburgers, hot dogs or apple pie, but the ever glorious chicken wing. And apparently I’m not alone. I once read that Americans consume over 1 billion wings just on Super Bowl Sunday!

And why wouldn’t we? From sweet sticky bbq smoked whole wings to fiery hot buffalo drumettes there is a flavor and style to please every taste bud. You can imagine my joy when I found out that chicken wings are a Keto approved food.

Unfortunately, there aren’t any family friendly wing places where we live. We sometimes go to Buffalo Wild Wings while traveling, or I’ll pick up some wings for carry-out, but that can get expensive for a family of 5.

It’s amazing the appetite my kids have for wings (too bad they don’t feel the same about the carrots and celery…)

In search of the perfect wing….

And so my search for the perfect crispy oven baked wing began. I tried many recipes I’d found online but they just wouldn’t crisp up like I wanted in the oven.

After all that trial and error, the solution had been right under my nose in a recipe that I had been using for years to make roasted chicken.

The maple syrup in the the original recipe is what allows the skin to get crispy and charred under the broiler in the oven. Obviously maple syrup isn’t Keto friendly, but I have subbed it out for a sugar free syrup.

Also the amount used in the recipe is minimal, so it really won’t affect the carb count that much if you used real maple syrup.

I love that we can now enjoy wings weekly. And since this recipe has minimal prep, it’s a simple but delicious dish to feed my family or when entertaining guests (Super Bowl party anyone??).

I hope you enjoy this recipe as much as my family does!!

This recipe is an adaptation of a roasted chicken recipe I found years ago in a cookbook from the library. I want to give credit to the original creator, but I jotted down the recipe on an index card. Unfortunately after all this time I can’t remember where it came from.

Super Easy Oven Baked Keto Chicken Wings

Ingredients:

  1. Begin by mixing all dry spice ingredients in a small bowl. We eat these wings so often that I now mix up a big batch to keep in a jar in the pantry to save time.chicken wings in bowl
  2. Pat chicken wings dry with paper towels and put in a large bowl.
  3. Add the maple syrup to the wings and mix to coat well.chicken wings in bowl with spices
  4. Now add the spice mix and using your hands, mix until all wings are covered in the spices.chicken wings coated with spices
  5. Preheat oven to 425.chicken wings on baking rack ready for oven
  6. While the oven is heating up, cover a cookie sheet with aluminum foil and place a wire cooling rack on top. Then place the wings onto the rack in a single layer.
  7. Bake the chicken wings for 40 minutes, turning them over at the 20 minute mark.
  8. Turn the oven to broil (on high heat). Broil for 5 minutes each side, or until desired crispness and color is achieved. Be careful not to burn the wings. My oven has a very hot broiler and I need to watch the wings closely during this step.crispy baked chicken wings on rack
  9. At this point the wings are ready to eat. However I have been experimenting and found they taste great when tossed in bottled buffalo wing sauce immediately after taking them out of the oven.keto baked chicken wings
  10. Serve with celery, carrots and your favorite dipping sauce.

Now you can enjoy crispy, juicy chicken wings at home without the mess of deep frying. Or having to buy yet another kitchen gadget (ahem.. air fryer…)!

Keto oven baked wings

Easy Oven Baked Chicken Wings

Course Main Course
Cuisine American
Keyword chicken, keto, wings
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 5 people

Ingredients

  • 2 ½ tsp black pepper
  • 5 tsp sea salt
  • 2 tsp thyme not ground
  • 2 tsp paprika
  • 2 tsp oregano
  • 1-2 tbs maple syrup or sugar free maple syrup--UPDATE I’ve since found a recipe for homemade sugar free maple syrup that is much better cost wise
  • 3 lbs chicken wings can be whole or pieces

Instructions

  1. Begin by mixing all dry spice ingredients in a small bowl. We eat these wings so often that I now mix up a big batch to keep in a jar in the pantry to save time.
  2. Pat chicken wings dry with paper towels and put in a large bowl.
  3. Add the maple syrup to the wings and mix to coat well.
  4. Now add the spice mix and using your hands, mix until all wings are covered in the spices.
  5. Preheat oven to 425.
  6. While the oven is heating up, cover a cookie sheet with aluminum foil and place a wire cooling rack on top. Then place the wings onto the rack in a single layer.
  7. Bake the chicken wings for 40 minutes, turning them over at the 20 minute mark.
  8. Turn the oven to broil (on high heat) and broil for 5 minutes each side, or until desired crispness and color is achieved. Be careful not to burn the wings.

  9. Toss wings in bottled buffalo sauce if desired. 

  10. Serve with celery, carrots and your favorite dipping sauce.
keto oven baked wings 2

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